nutrition info

If you want to lose weight, you need to know how. You need to know exactly what and how much you are eating, and you need watch your intake. I hope this information can help a little.

-Calories: There are a lot of websites that calculate your recommended calorific intake per day, i.e. this one: http://www.freedieting.com/tools/calorie_calculator.htm You can also calculate how many calories you should take in per day to lose a certain amount of weight in a certain amount of time, for healthy weight loss one should not eat less than 1200 calories per day, and even that amount is not healthy in the long run. There are maný websites on which you can track your daily calorific intake, but I would recommend http://www.myfitnesspal.com/ , which is what I use. It not only tracks your calories for you and allows you to set a daily limit, but it also tracks your exercise, progress and, most importantly, your nutrients.

-Carbohydrates: Carbs are a quick source of energy for the body, as they can be processed and broken down into sugar (glucose) very quickly. Some people say the body can survive without carbs, however many say a certain amount is important to keep the body functioning. Whatever you think, it is important to try and avoid refined carbohydrates (white bread, white pasta, white grains etc.) as they are digested quickly and make you feel hungrier sooner. Dark bread and other foods rich in fibre leave you feeling fuller for longer.

-Fibre: As already said, fibre-rich foods like dark bread, grains, nuts, seeds, fruits and vegetables leave you feeling fuller for longer, as fibre bulks in your stomach. Fibre-rich foods also help your digestive system, so long as they as they are combined with enough fluids, i.e. water. Here is a list of fibre-rich foods: http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml

-Water: Very important for weight loss and otherwise, water is vital. Our bodies consist of approximately 70 percent water. Most doctors recommend a daily intake of about 1,5 litres of water, but no more than 2, unless you lose a lot of fluids due to high temperatures or extreme physical activity. If you don’t drink enough water your body will store water, resulting in a weight gain called “water weight”. Many people think water weight is when they have drunk too much water, but in fact water helps flush out your system, keeps you hydrated, keeps your metabolism going and is good for your skin. It has no calories and you cannot gain weight from it, except the temporary weight of it actually being in your stomach before you go to the toilet.

-Sugar: Sugar (sucrose) can be found in almost all foods (an exception being cucumber for example). Sugar makes things taste good and gives us an energy boost, as it is quickly absorbed. However, too much sugar has been linked to hyperactivity, obesity, diabetes (obviously), tooth problems and many other dangerous conditions. It has also been associated with weight gain and it is high in calories. It is important to watch your sugar intake, most doctors recommend you set your limit to about 20 grams per day. More information here: http://www.livestrong.com/article/448978-fda-recommended-sugar-intake/

-Sweeteners: Artificial sweeteners are often used as a low-calorie substitute for sugar. Many dieters ingest a large amount of sweeteners at a daily rate, especially by drinking diet drinks and so on. It may taste good and seem like an easy way out, but there are also health risks connected with artificial sweeteners like aspartame, saccharin and sucralose. Amongst health risk scares such as cancer and arthritis, artificial sweeteners have also been claimed to cause weight gain. Possible reasons may be that people who take in sweeteners instead of sugar have lower energy levels and crave more food, or maybe that certain combinations of sweeteners cause fat cells to be stored more often. So I would recommend being careful about the amount of artificial sweeteners you ingest as well as the amount of sugar.

-great healthy eating site: http://www.thetaoofgoodhealth.com/

The most important thing comes last of all: weight loss requires dedication. It is a slow, ongoing process, but it pays off. And my ED may make me want to lose weight unhealthily, but that doesn’t mean anyone else should have to. I hope this helped a bit :)